For years, if you wanted a good night’s rest, the advice was to get eight hours of sleep. Despite this recommendation, most people struggle to get that much sleep. More than one-third of adults (35.2 percent) say they get less than seven hours of sleep a night. 

Although many adults may still need to sleep eight hours a night, that standard might not be right for everyone. Rather than sleepwalk through a general rule, consider what sleep guidelines work best for you.

Why eight hours of sleep, anyway?

Eight consecutive hours of sleep wasn’t always the standard. Centuries ago, people tended to sleep in two segments. They went to bed about two hours after dusk, woke for one or two hours to pray, smoked, read or visited neighbors, and then went to sleep again. Toward the 17th century, as the lighting in streets and homes increased, the amount of sleep decreased, and the idea of consolidated sleep became the norm—     and remains so today.

Today, the National Sleep Foundation recommends that adults try to get seven to nine hours per night.      Children and teenagers need more sleep since they are still developing. These recommendations were reached through an expert consensus based on population studies of sleep patterns and clinical experience.  

Is eight hours ever more than enough?

For some, eight hours may be more than needed. A new study called Familial Natural Short Sleep (FNSS) found that the ability to function on less than eight hours can run in families and that perhaps these people sleep more efficiently. In another study of adults ages 38 to 73, seven hours was optimal for brain structure, mental health, and cognitive and genetic factors. 

However, before calculating how much extra time you’d have for other activities if you pared down on sleep, consider this: although some people are naturally slightly shorter sleepers (approximately six hours per night), studies have shown that consistently short sleep (less than five hours per night) is associated with poor health outcomes, including diabetes and obesity, as well as reduced vigilance—even when people feel they are functioning normally.

Repairing the body through sleep. Sleeping does more than help you feel rested upon waking, says Conor Heneghan, Fitbit’s lead research scientist. “Sleep is the time when the body and mind repair itself and is essential for normal physiological function,” he shares. During sleep, the body releases human growth hormone, which helps repair muscle and tissue damage. Sleep also reduces the buildup of beta-amyloid, which is associated with poor brain function and Alzheimer’s disease. Additionally, the rapid eye movement or REM stage of sleep increases deep connections in the brain that help with learning and creativity.

Getting efficient sleep. It’s not just about the amount of time spent in bed but the quality of sleep, Heneghan adds. In sleep science, efficiency means the ratio of time asleep to the time spent in bed. “If you’re in bed for eight hours but only sleep for six, the efficiency is 6/8, or 75 percent,” Heneghan explains. “Most sleep clinicians suggest that most healthy adults will have efficiencies between 85 to 95 percent to account for natural momentary awakenings during the night as you shift positions.” 

Are you getting enough sleep?

Even though some people may feel they are naturally short sleepers, getting six hours or less at night,  they may actually need more sleep. When tested in lab settings, many short sleepers have signs of underlying sleepiness they have ignored or been unaware of. 

There are a few simple ways to tell if you’re getting enough sleep:

Do you fall asleep as soon as your head hits the pillow? This may be a sign that you’re sleep-deprived.
What is your sleeping pattern when you’re on vacation, with no pressure to wake up? If you naturally wake up feeling refreshed eight hours after going to sleep, that’s a good guide to your body’s natural set-point.
Do you rely on caffeine or energy drinks or require a nap during the day? These behaviors may mask underlying sleep deprivation. 
Your Fitbit device can help you identify your sleep habits and trends, including how long you slept and how restful the sleep was. 

Tips for a good, efficient night’s rest

To get the best quality sleep, Heneghan suggests sticking to a regular bedtime and wake-up time—     even on the weekends and vacations. 

Encourage your body’s underlying circadian rhythm. Open your blinds or curtains to allow strong daylight early in the day. Aim for as much darkness as possible in your sleeping environment at night since this helps the body produce melatonin, a hormone that aids sleep. 

Eat a bedtime snack that encourages sleep. Foods like almonds and oatmeal contain melatonin—a hormone that helps with sleep. Bananas contain magnesium which improves sleep, as well as potassium, which can reduce cramping and tension.

Schedule 10 minutes of worry time. Rather than fight any pre-sleep anxiety, set a timer for a short block of time to write out any fears and worries, so those thoughts aren’t running through your head when you lay down.

Also, keep your room cooler for sleeping, as your body expects a temperature dip at night.

Last, in this go-go-go world, try to get the rest you need. Whether a good night’s sleep for you is seven hours, eight hours, or a little less or more, pay attention to how you feel—not just at bedtime but throughout the day, to know you’re getting the quality rest that keeps you feeling good. 

The post Is 8 Hours of Zzz’s Still the Standard? appeared first on Fitbit Blog.

You already know that exercise offers a huge list of health benefits, from improved mood to stronger bones and a lower risk of cardiovascular disease. But while exercise, in general, is hugely beneficial, there’s one type of exercise that can offer additional benefits—and that’s working out with a group of other people.

Let’s take a look at some of the benefits of joining a fitness group, as well as tips on how to find the right fitness group for you.

Why join a fitness group?

On top of all the benefits you’ll enjoy from working up a good sweat, joining a fitness group or group fitness class offers a few additional benefits, both for your health and your social life. 

Group fitness classes can help with motivation. A lot of people struggle with finding the motivation to work out on a regular basis. But for some, working out with a group can be just the motivation they need to commit to their fitness.

“Many people find that working out with a group can be a stronger source of motivation than exercising alone,” says psychologist and wellness coach John O’Brien.

Joining a fitness group adds a layer of accountability—and for many people, that accountability acts as motivation. For example, it’s easy to hit the “snooze” button on your 6AM alarm when you’re planning on going on a solo run—but knowing that your running group is waiting for you to start can deliver the dose of motivation you need to get out of bed, lace up your shoes, and get going.

Group fitness can inspire you to work harder—and get a better workout. When you’re working out by yourself, it can be easy to slack off (who’s going to know?). But when you’re working out with other people, “you have others there to encourage you and push you,” says personal trainer and running coach Meghan Kennihan. This can help you get a better workout.

Working out with others can also infuse your workout with a competitive spirit, which can also help to improve your workouts. “People who exercise with others can also use the group as a source of healthy competition,” says O’Brien.

“When people have others to compete against, they naturally begin to work harder,” says Katie Pierson, an experienced group fitness instructor and lead editor for GirlBikeLove. “They naturally want to keep up with the other people in the class.”

Group fitness can help you form social connections. One of the biggest benefits of joining a fitness group is the social benefit. When you see people regularly, it’s only natural to get friendly with those people. “If participants attend a class [or group] regularly, they…naturally begin to form bonds with the other students who come to that class every week,” says Pierson. 

And because you’re all working towards a common interest or have a common goal (for example, you all signed up for a kickboxing class or are training together for a triathlon), it fosters a sense of community—which can make for stronger social bonds.

“[Joining a fitness group] makes you part of a community where you can find support and guidance from people who are on the same journey as you,” says Kennihan.

How to find the right fitness group for you

Tap local gyms and fitness studios. Local gyms and fitness studios are a great way to tap into your local community and find group classes and/or groups that align with your interests and fitness goals.

“Joining a gym or studio close to your house increases the chance of you going,” says Pierson. “Also, you meet people who live near you, which can foster relationships outside of the gym.”

Use different digital platforms to see what works for you. Online forums and social media are great resources for finding fitness groups. Try joining—and introducing yourself—on the Fitbit Community forum to share about your fitness goals, healthy habits, and which Fitbit device you’re currently using to meet those goals. You can join or create groups to make and cheer friends on, and stay motivated together! 

You can also try sites like Meetup.com, where you can find “fitness meetups where you can join based on your interests and age level,” says Pierson.

Searching Facebook Groups is another option, or using more localized social media platforms like NextDoor to find a local fitness group that suits your needs.

And if you don’t find one that matches what you’re looking for? Consider putting yourself out there and posting on social media to start a group of your own!

Don’t be afraid to try new things. In a perfect world, the first fitness group or class you try would be the perfect fitness group or class for you. But the truth is, sometimes it takes a bit of trial and error.

Be willing to put yourself out there and try new things. Experiment with different types of fitness classes (for example, kickboxing, yoga, and strength classes) and groups (for example, a running group and a strength-training meetup) until you find a place where both the activity and the people feel like a good fit.

The post The Benefits of Joining a Fitness Group appeared first on Fitbit Blog.

There are certain things that are clear indicators of a high level of physical strength—like being able to run a six-minute mile, bench press 275 lbs, or do 30 pull-ups without breaking a sweat.

But those indicators certainly aren’t the only indicators of physical strength, and there are plenty of things you may experience in your day-to-day life that hint that you’re healthy and strong—even if you never step foot in a gym. (Find out how working on your physical strength can make you mentally strong, too.) 

Let’s take a look at four signs you may be overlooking that could indicate that you’re stronger than you think you are. 

You’ve got a solid grip

Are you able to pop open a pickle jar without a second thought? Or are people constantly commenting on your firm handshake? If so, you likely fall under the “physically strong” umbrella. “Grip strength is one of the biggest indicators of total body strength,” says Simon Byrne, nutrition coach, fitness instructor, and owner of fitness resource Bodies by Byrne. As you age, lowered handgrip strength is associated with a variety of poor health outcomes, including muscle deterioration, higher risk of chronic conditions and/or disabilities, and decreased cardiovascular health.

So, if you currently don’t have any issues with your handgrip strength—and have a solid, strong grip—take it as a sign that you’re likely stronger (and healthier!) than you think you are.

“If you never [or rarely] struggle to open a jar, shaker bottle, or anything that requires a tight grip, then there’s a very good chance that you have a solid base level of strength,” says Byrne. 

You recover quickly

As anyone who has woken up the day after a workout feeling sore and depleted, your body needs time between workouts to repair itself. But how much time it needs to repair can be a key indicator of physical strength.

Generally, the more you workout, the stronger you become, and the faster you’re able to recover between workouts. “If you are able to recover faster from your workout…then this means that you have stronger muscles,” says Reda Elmardi, certified strength and conditioning specialist, registered dietician, and owner of fitness website The Gym Goat. 

Not sure if you’re ready to tackle another workout—or if you need another day to recover? Fitbit’s Daily Readiness Score uses a variety of data points, including activity levels, sleep patterns, and heart rate variability, to determine whether your body is ready for a high-intensity workout—or if it would benefit more from prioritizing rest and recovery.

So, if you find that your body needs less and less downtime between workouts, consider it a clear sign that your body is getting stronger.

You can touch your toes

If you can touch your toes without much of a problem, that flexibility could be a sign of strength. “Most people think of strength as how much weight a person can lift, but another indication of muscle strength is flexibility,” says Byrne. 

Now, to be clear, there isn’t a direct correlation between flexibility and strength (or, in other words, being flexible doesn’t necessarily mean you’re strong). It’s more that being flexible gives you a good baseline or foundation for also building strength.

“While being more flexible doesn’t necessarily make you stronger, not being flexible definitely leads to an individual being weaker,” says Byrne. “You can’t exercise through a full range of motion and you are also more injury prone with tight muscles.”

And while not all flexibility comes from yoga, people that do practice yoga for flexibility also often end up gaining strength—thanks to holding different poses and positions for various lengths of time, which helps to build muscle.

So, if you’re a flexible person—and can touch your toes without too much of a challenge—it could be a sign that you’re physically stronger than you think.

You have the energy to power through your day

There are a lot of things to get done every day, both big and small. For example, let’s say you work from home. On any given day, you might have to walk up and down the stairs multiple times, play with your kids during your lunch hour, spend a good chunk of the day working at your standing desk, and then run around your kitchen cooking dinner for yourself and your family.

And if you find that you can successfully navigate those things—and make it to the end of the day without feeling like you got hit by a truck? Consider yourself strong.

There’s a connection between physical strength and endurance. When you’re strong, you have the endurance (or stamina) to get through the day. So if you can get through all of the walking, lifting, standing, talking, and other physical activity we all have to navigate each day, and can do it without feeling exhausted or winded? It’s a sign of endurance and stamina—which, in turn, is a sign of physical strength.

Bottom line? If you have the energy to power through most of your days without feeling exhausted, chances are you’re stronger than you’re giving yourself credit for.

Want to get stronger? Try these tips

If all the aforementioned signs ring true for you, as mentioned, you’re likely stronger than you think. But, if after reading them, you’re thinking to yourself, “Hmm…maybe I’m actually less strong than I thought,” not to worry! There are plenty of steps you can take to improve your strength, including:

Work fitness into your daily routine. If you want to get stronger, you need to work at it—and that means working fitness into your daily routine. Schedule regular workouts and also look for small, simple ways to increase strength, flexibility, and endurance outside of the gym (for example, by taking the stairs instead of the elevator or taking five-minute stretch breaks at multiple points throughout the day).

Prioritize sleep. It’s hard to take steps to get stronger if you’re exhausted all of the time. Aim for 7 to 8 hours of high-quality sleep per night.

Eat more protein. What you eat can also play a major role in building strength—and that includes eating plenty of protein. “Protein is the building block of muscle mass; if your body doesn’t have enough protein, then it can’t build muscles,” says Elmardi. In order to up your protein intake, make it a priority to incorporate more protein-rich foods into your diet—like meat, fish, eggs, and nuts.

The post 4 Signs You’re Stronger than You Think You Are appeared first on Fitbit Blog.

The sun is shining and the kids are flopped on the couch, glued to their screens or whining, “I’m bored” through mouthfuls of cereal. It’s time to get them outside.

Spending time outdoors is linked to improved academic performance, better mental health, reduced stress, and higher levels of physical activity. Plus, it’s just plain fun. Here are 14 ways to unplug and spend more time outdoors this summer.

Go on a backyard camping adventure. No campground reservations? No problem. Pitch a tent in the backyard. You can recreate the entire campsite experience—from building a campfire and making s’mores to telling ghost stories and sleeping under the stars. Your kids will learn practical skills and teamwork while making summer memories.

Plan a scavenger hunt. Give your kids a list of items found in nature and set out to locate each one. The hunt for ants, butterflies, red flowers, clover, pinecones, birds, feathers, and squirrels can take place in the backyard, around the neighborhood, or while on a nature hike. Choose simple drawings for younger children and more complex riddles to keep older kids engaged.

Curate a sidewalk art gallery. Encourage kids to experiment with different media, from crayons to watercolors, to make one-of-a-kind works of art. Once their artwork is complete, display it on the front lawn for the entire neighborhood to enjoy and use sidewalk chalk to direct passersby to their summer art show.

Organize a neighborhood parade. With a bit of creativity and few art supplies, kids can turn bikes and wagons into parade floats; add costumes and instruments and the sidewalk becomes a parade route.

Host a summer Skee-Ball competition. Use sidewalk chalk to draw a giant bullseye on the driveway and assign point values to each ring. Give your kids a beanbag to toss and keep score; the winner gets to pick which ice cream or frozen yogurt flavor to have after dinner.

Take a hike. Hiking isn’t just great exercise; it also helps connect kids to nature and teaches them respect for the outdoors. Choose a beginner trail and let your kids take turns playing hike leader. The goal is to make the hike fun for the whole family, so there’s no pressure to log a certain number of miles—unless you want to get competitive with the whole family! To keep things more leisurely, you can let your kids set the pace, even if it means spending more time collecting pine cones and skipping rocks in the creek than hiking the trail. 

Grow a garden. Kids of all ages should know where their food comes from. Go to the garden center and choose a few packets of seeds, then plant them in the garden or a pot on a sunny windowsill and tend them until it’s time to harvest. 

Your kids will be amazed at how tiny seeds turn into giant watermelons or juicy tomatoes—and growing their own food may even convince them to start eating more fruits and veggies. 

Host a movie night. You don’t need to go to the theater to see a blockbuster hit. After the sun goes down, spread blankets on the lawn, pop some popcorn and use a projector to project a movie onto a sheet hanging over the fence. Consider showing a movie that was one of your childhood favorites.

Organize a bike wash. With a few buckets of soapy water, a sponge, and a hose, your kids can turn the driveway into a bike wash, polishing the chrome and scrubbing the mud from the tires of their bikes and offering to do the same for the neighbors.

Get wet. Sometimes the best antidote to a hot summer day is a cool dip. Pack up the bathing suits, towels, sunscreen, and snacks and spend the day at the local pool. 

While some kids will be content to splash around in the water, little ones who need more engagement can be encouraged to have relay races or bubble-blowing competitions.

No pool? No problem. Many public parks have splash pads. These wet playgrounds are designed for kids of all ages to splash the day away.

Set up a lemonade stand. Encourage your budding entrepreneurs to manage all aspects of their pop-up business—from mixing the perfect product and managing marketing to overseeing sales. They can use the proceeds to buy a new toy or donate a portion of sales to their favorite charity.

Shop at the farmers’ market. Make a shopping list and head to the farmers’ market to buy items for a picnic in the park. Shopping the stalls at the market for fruits and vegetables is a great way to interact with farmers, learn about what’s in season, and teach your kids how to pick the freshest produce. 

Organize a wet and wild game. Outdoor play works up a sweat, and water balloon dodgeball is a perfect way to cool off. Fill several water balloons, split kids into teams, and play until the last balloon has popped and both teams are drenched and laughing. It’s the perfect activity to enjoy the Fourth of July outdoors.

Make a mini-golf course. Pool noodles, jump ropes, wrapping paper tubes, and plastic cups can be used to create a DIY mini golf course. Your kids will have a blast creating the course and then attempting to score a hole-in-one. 

A little rearranging of the obstacles will create a whole new course, providing endless entertainment for kids—and kids at heart—all summer long.

The post 14 Outdoor Summer Activities for Kids appeared first on Fitbit Blog.

In celebration of Pride Month, Fitbit is highlighting the top mental health resources that are helping to make real change in of LGBTQIA+ and BIPOC communities. We’re excited to share these resources with you.

The past few years’ events have brought mental health into the national spotlight and highlighted the need for greater care. While calls to address the crisis ring out across the globe (and there have been resource initiatives started), it’s important to provide people with support specific to them.

Seeking emotional support is crucial to processing this collective trauma. And yet, many BIPOC and LGBTQIA+ people have not received the help they truly need. Thankfully, that’s starting to change.

Here at Fitbit, we know that having the right resources at your fingertips can make all the difference—especially when it comes to your mental and emotional well-being. 

So, we compiled the top 10 mental health resources for LGBTQIA+ people of color so that you don’t have to! These incredible organizations are working hard to shift the narrative when it comes to BIPOC and LGBTQIA+ mental wellness. 

“Mental health doesn’t discriminate,” says Dr. Dana Cunningham, co-founder of Black Mental Wellness, a D.C.-based organization that focuses on de-stigmatizing mental health among the Black community. She continues by saying that she is hopeful mental health will one day be normalized to the point that it becomes a regular aspect of our nation’s healthcare. “Having a mental health checkup is just as important as having an annual physical every year.”

Take a look at how these organizations are standing up for mental health. And remember to share with anyone you feel might benefit from the extra support.

The Boris Lawrence Henson Foundation. This non-profit offers Black communities free resources, connections, and support needed to help break the silence and stigma around mental health. The Boris Lawrence Henson Foundation was founded by actor and philanthropist Taraji P. Henson, who named the organization after her father. Henson hopes to  encourage Black people to share their mental health challenges to motivate others to get the help they need.

Their mission: To help individuals find their peace and well-being, and above all, to choose joy over everything. 

Black Mental Wellness. Four Black psychologists lead the helm of Black Mental Wellness, which provides resources, insight, and tools about mental and behavioral health from a Black perspective. They also aim to raise the visibility and recognition of Black mental health professionals by offering resources like mentorships, ambassadorships, and training. Their next conference, Heal + Liberate, is November 5, 2022.

Their mission: “One of our goals is to reduce stigma in terms of acknowledging and talking about mental health issues,” says Dr. Cunningham. “Historically, that’s been a big barrier in the Black community, and one we feel very passionate about changing.”

It Gets Better Project. This nonprofit started its global movement celebrating LGBTQIA+ young people over a decade ago, and it’s still going strong. It reaches millions of young people each year through its media programming, educational resources, social presence, and community-based service providers. 

Their mission: To uplift, empower, and connect LGBTQIA+ youth around the globe. 

Therapy for Black Girls. Founded by Dr. Joy Bradford, Therapy for Black Girls is an online community dedicated to helping Black women prioritize their mental health. Their website features a handy therapist finder with both in-office and virtual options, a blog with loads of relatable mental wellness topics and tips on how to handle them, and a weekly podcast where Dr. Joy chats about all things mental health, personal development, and more.

Their mission: To make mental health topics more relevant and accessible for Black women and girls.

Therapy for Black Men. When it comes to mental health, Black men and boys face unique challenges and stigma. Therapy for Black Men creates a dedicated space where they can find support, with over 70 licensed mental health professionals to choose from. Check out their site to find mental health resources, personal experiences, and financial assistance options. 

Their mission: To strip away the stigma and make it easier for Black men to find the help they deserve.

Trans Lifeline. A grassroots hotline and non-profit, Trans Lifeline offers emotional and financial support to trans people in crisis. Run by the trans community, for the trans community.

Their mission: To connect trans people to support and resources to survive and thrive.

Latinx Therapy. Scroll through Latinx Therapy’s national directory to find a Latinx therapist that’s right for you. Or, see if their services are right for you by listening to their bilingual weekly podcast. They cover all kinds of mental health topics related to Latinas, Latinos, and Latinx individuals. It’s a must-listen.

Their mission: To destigmatize mental health in the Latinx community. 

National Queer and Trans Therapists of Color. This healing organization is rooted in social justice and liberation and was built for queer and trans people of color. They provide resources to help people heal from trauma, violence, and systemic oppression.

Their mission: Committed to transforming mental health for queer and trans people of color through community building and practitioner development. 

Liberate Meditation App. There’s a new meditation app to add to your list. With over 250 meditations to choose from, each recording is led by a BIPOC teacher. Liberate is designed to support Black folks on their path to healing. Holding space for everything from anxiety and depression to internalized racism and microaggressions, their resources can help you navigate through them.

Their mission: To move toward a future where BIPOC individuals can feel free to be wholly and completely themselves without any fear of danger or oppression. 

The Trevor Project. You’ve likely heard of The Trevor Project. It’s the world’s largest suicide prevention and crisis intervention organization for LGBTQIA+ young people. The Trevor Project has saved countless young people’s lives through their crisis services hotline (available 24/7), a peer support community, research, public education, and advocacy programs that are offered across the nation. 

Their mission: To build a safer, more inclusive world—one in which all LGBTQIA+ young people see a bright future for themselves.

The post The Top Mental Health Resources for LGBTQIA+ People of Color appeared first on Fitbit Blog.

Everyone has a distinct “workout personality,” or the style of workouts they naturally gravitate toward. Maybe you’re a long distance runner, or you tend to opt for challenging high-impact workouts, like HIIT or spinning classes. Maybe you instead have a preference for grounding yoga flow sessions, or try to make your sweat sessions as fun as possible to distract yourself from the fact that you’re working out, and instead on simply enjoying moving your body. Whatever your workout personality, you can align it with the traits of your sun sign—and let it help you identify the sweat-busting activity you’ll add to your fitness regimen next. 

Even if you don’t know anything about astrology, it’s easy to see that it’s having a real moment. And the appreciable thing about modern astrology is that you can take exactly what resonates with you, and leave everything else. Don’t relate to what your horoscope says for you today? You can choose to forget about it and move on with your day. But if you want to let your zodiac sign create a blueprint for trying new things you may enjoy—like a  dynamic new workout routine, for example—this is where things can really get interesting, even if you’re a “nonbeliever.” 

Don’t know your sign? You can look it up on an online birth chart generator. Then, keep reading to find out how you may want to break a sweat next. 

Aries. As an animated fire sign, Aries does best when engaged in a practice that guarantees they’ll break a sweat—and helps them expend all that excess energy. “For Aries, any activity that awakens their inner warrior is an ideal exercise,” shares writer, astrologer, and intuitive Maria Sofia Marmanides. “It’s what makes an activity like cardio kickboxing ideal for them to be able to channel their energy as they focus on mastering their form and improving their self-defensive skills.” 

Taurus. “As a grounded, earthy sign, Taurus has a deep appreciation for the outdoors, so they will thrive with any activity that combines exploring nature with long treks that get their heart pumping,” Maria explains. “For a more daily activity, a walk, jog, or run around their neighborhood is the perfect exercise—and then scaling it up for a hike in a national park that doubles as a camping trip.” 

This undoubtedly will help bring Taurus back to earth. And we mean that literally—they are an earth sign, after all. 

Gemini. Geminis will love a workout class that matches their high energy, while also helping them to kick some butt. As an air sign, “Geminis love variety, which makes a HIIT class the perfect way to ensure both their muscles and minds are constantly engaged as they move from one interval set to the next,” Maria shares. “The added bonus: It gets their Active Zone Minutes up and then they can compare with their friends!” 

Cancer. Anything that can help water sign Cancer feel a sense of embodiment is the way to go. An intentional Hatha yoga class is a great option—especially if Cancer is feeling out of sorts. “Grounding and meditation is super important for a Cancer as they are a sign that’s known to feel their emotions very intensely,” Maria adds. “Engaging in a Hatha yoga class—either in the studio, online, or via Fitbit Premium—can help them focus their breath and sensory regulation, while deep stretching will assist in releasing stored energy.” 

Leo. For Leo, something both sweat-busting and not a little ostentatious is the move. If they can flaunt what they’ve got, fire sign Leo will have the time of their lives. “No one loves the spotlight like a Leo, so an activity that makes them feel like they can take center stage and be creative—while simultaneously burning calories—all but guarantees they’ll never miss a class,” says Maria. “Leos can try a dance cardio workout or even a pole dancing class so they can exercise while a club-themed playlist pumps in the background.” 

Virgo. You know what they say about pilates and barre classes—it’s the micro movements that make all the difference. For detail-oriented earth sign Virgo, nothing could be more true. “As a very meticulous sign, Virgos thrive when there is a defined process and purpose to even the smallest of movements,” Maria expands. “They should consider a barre or Pilates reformer class, which are quieter, more methodical kinds of exercise, that allow them to work a large muscle group like their core through refining even the tiniest of muscle tenses.” 

Libra. This air sign does particularly well when they’re involved in a sports team or other community-building workout activity. “As the social butterfly of the zodiac, Libras do well in any kind of group sport,” says Maria. “Having a weekly game or practice with their teammates ensures they’ll have an activity on their calendar that they’ll look forward to going to. Libras can sign up for a weekly kickball, volleyball, or softball league—or even consider a team walking or running club.” 

Scorpio. Scorpio really can be a force to be reckoned with—whether at the gym or otherwise. “Scorpios can be intense, so any activity that can provide tranquility is ideal,” shares Maria. “They are a water sign, so they naturally thrive with aquatic sports as water-based activities can be very soothing on a physical, mental, and emotional level. An activity like stand-up paddle boarding allows them to work independently in a peaceful, calm environment.” 

Plus, the Scorpion thrives in times of transformation, and so a workout that they can really feel throughout the entire body is where they feel most empowered. 

Sagittarius. Anything adventurous goes for fire sign Sagittarius. Many are fans of adventure sports, and if they’re on the move, they’re happy. “Sagittarius loves to explore, so they’ll thrive with an activity that allows them to experience a rapid change of scenery and above all, is fun,” Maria says. “Rollerblading is the perfect way for them to get their adrenaline pumping and never repeat the same experience, as something in the environment will change as they whisk through town day after day, either with a friend or solo.” 

Capricorn. Is there a more industrious sign than Capricorn? This earth sign certainly prefers to work hard, play hard. Get them to a rock-climbing gym after a stressful day at work, and they’ll gladly bust a sweat—and in the process, more than likely have a lightbulb moment of inspiration. “Heights are important to Capricorn, the sign of the goat that loves to climb tall mountains or scaling seemingly gravity-defying peaks,” Maria explains. “A session in a rock-climbing gym or jumping through stations at an indoor trampoline park will get their heart rate pumping and give them a sense of accomplishment, too.” 

Aquarius. The ever unique Aquarius is both self-reliant and community-minded. They’re up for pretty much anything new, unique, and/or with a team—or at least others present to witness their skills. “Aquarius is an air sign, making them a highly conceptual sign of thinkers,” says Maria. 

“An activity like aerial yoga keeps them in their element, literally, while also encouraging them to move from staying in their heads to acting through their bodily movements. The added bonus of aerial yoga is that it allows them freedom of motion so they don’t feel overly constrained by rules.” And after all, what better way to show off their bodily prowess than while suspended in the air? 

Pisces. Expressive water sign Pisces will find themselves with pretty much any water-related activity that can help them escape from real life for a little while. Simply immersing themselves in a body of water, whether a pool or dipping beneath the waves of the ocean, is something they’ll find rejuvenating for both body and mind. “Pisces are a deeply contemplative sign,” Maria adds. “Activities like swimming—either in a pool, lake, or ocean—or surfing will not only engage them on that mind-body level, but remind them of their oneness with nature.”

The post The Best Workout to Try for Your Zodiac Sign appeared first on Fitbit Blog.

Nothing beats the taste and nutrition of farm-fresh produce. And, with a CSA membership, you don’t even need to live near a farm to enjoy it. 

What is a CSA, and how does it work? A CSA (short for community supported agriculture) is an arrangement between farmers and consumers that gives upfront financing to farmers and delivers ultra-fresh produce to members in return. Each year, before planting begins, farmers sell “shares” in their upcoming harvest. This provides cash for seeds, supplies, labor, and the like. Then, once the growing season begins, members receive a weekly box or bag of delicious, fresh-from-the-farm vegetables. 

Here’s how to decide if a CSA is right for you.

The perks of CSA membership

Better nutrition. With as many as 8 to 12 different vegetables in the typical summertime basket, eating the rainbow couldn’t be easier. “Because items are harvested at the peak of ripeness and travel directly from farmer to consumer, they’re at their peak nutritionally as well,” says Amrie DeFrates, RD, a nutritionist and owner of Amrie’s Homegrown. 

There’s another upside to all that tasty produce. Research shows people who signed up for a CSA membership reported eating more fruits and vegetables, a wider variety, eating out less and less take-out, plus even sharing more home-cooked meals as a family.

Convenience. No need to run from store to store searching for the best produce. Each week you can expect to receive 5 to 7 pounds of vegetables. In most cases, you’ll pick them up at a central location, such as a school, church, or even the farm itself. Some CSAs, though, will deliver straight to your door for an extra fee. And while most CSA shares are focused on vegetables, many farms are increasingly offering additional options such as fruit, dairy, eggs, chicken, cheese, and honey. 

Enjoy more inspiration with meals and snacks. “A CSA can be an excellent way to expand your meal repertoire and nudge you on food discovery, even push you outside your comfort zone,” says Leanne Ray, MS, RDN, a nutritionist and owner of Healthyish Appetite. When you open your box, you may find veggies that you’ve never tasted, seen, or cooked with before, like kohlrabi, celeriac, purple cauliflower, or garlic scapes. “With so many new items it’s a great way to mix things up in the kitchen,” adds Ray. 

Reduce your carbon footprint. Did you know most veggies travel hundreds, if not thousands, of miles from farm to table? That can gobble up a lot of fuel. Then there’s all that plastic used for bagging leafy greens or wrapping broccoli, corn, and celery. CSA hauls, by comparison, are usually packed in recycle-ready cardboard boxes or paper bags. 

Just don’t be surprised if the contents are a little dirty (after all, they do come from a farm!). Once you get home, you may want to give them a quick rinse and pat them dry. Then store them in cloth or mesh produce bags or reusable airtight containers.

Good to know when joining a CSA

Variety can sometimes be an issue. Often, you’ll enjoy tomatoes, carrots, cukes, sweet peppers, and more. But occasionally, you’ll find mountains of zucchini and not much else. No problem, says Ray, make them multitask. “For instance, use zucchini in both sweet and savory recipes, like a zoodle dish for dinner and some muffins for breakfast,” she suggests. “This way, you won’t get burnt out on one thing.”

Planning helps reduce food waste. Unboxing a bounty of veggies can be exciting but polishing it off can be challenging. Luckily there are workarounds. One is to find a CSA that offers a smaller-sized half share. “Or if committing to an entire box feels like a lot, you might consider sharing one with a friend or neighbor,” says Ray. “This way you’ll still get the benefits of regular fresh, seasonal produce without worrying about waste.” 

Be prepared to learn some new recipes. Baby bok choy and daikon radishes are tasty. But if you’ve never cooked with them before, it can be tricky to know what to do with them. “Start by making a list of the items in the box and work from it to create meals and snacks for the week,” says DeFrates. “Then, keep your list in a visible place to refer to throughout the week.” 

Pre-prepping can also be a lifesaver, she says. “For example, if a stir-fry is on the weekly dinner menu, slice up the vegetables ahead of time before placing them in the refrigerator.”

Opt for flexibility in your subscription if you travel frequently. If you are a frequent traveler, you may not be able to pick up—or have time to finish—all those fresh veggies. In that case, DeFrates recommends seeking out a CSA that will allow you to pause your subscription. If that’s not an option, some CSAs will happily donate your unused box to community groups in need. 

With more than 2,500 CSAs in the United States, there’s one out there for you. If you’re intrigued but don’t know where to start, Local Harvest can help you find a CSA in your area. 

The post CSA Boxes: What Are They and How Can They Help You Eat Healthier? appeared first on Fitbit Blog.

Here at Fitbit, we know just how important it is to get good quality sleep. We also know that for some, it can be difficult to get that high Sleep Score. That’s why we’re taking our sleep insights to the next level so you can better understand your Zzz’s in a whole new way.

Introducing the all-new personalized Sleep Profile for Fitbit Premium members. Sleep Profile looks beyond your nightly sleep and analyzes your sleep over a month long period to identify your specific habits and trends. There are three components to your Sleep Profile: your monthly sleep analysis based on ten key sleep metrics, Sleep Animal, and education and guidance. 

Sleep Profile helps you understand your sleep more than ever so you can make informed decisions to help improve your sleep quality over time. Let’s dive in!

Why is sleep important to your overall health?

The importance of having good quality sleep can’t be overstated. It can affect your mood, regulate your appetite, ward off sickness, help improve your athletic performance, and so much more. At Fitbit, we believe that sleep is the foundation upon which all positive health outcomes grow and that’s why we’ve developed innovative and science backed features to help you get your best rest each night and overtime.

Up until this point, your Fitbit tracked your nightly sleep and surfaced insights like duration, time in light, deep and REM, and even delivered a Sleep Score to help you understand your sleep quality from the previous night. Now, with Sleep Profile, we’re going beyond nightly sleep and looking at long-term sleep trends and behaviors over a month-long period.

Note that Sleep Score and Sleep Profile are not intended for medical purposes and the user should consult their healthcare professional for questions about their health.

Understanding your new Sleep Profile

As mentioned above, your Sleep Profile is derived from a month-long analysis of your sleep, which consists of three main components. Wear your Fitbit to sleep for at least 14 nights to  receive a Sleep Profile at the first of each month. Keep reading to learn the in-and-outs of each including benefits and more.

Monthly Sleep Analysis. The Monthly Sleep Analysis is an analysis of ten key sleep metrics, which are the core part of your Seep Profile. Our team of research scientists and sleep experts studied over one million anonymized sleep logs and analyzed and evaluated one thousand sleep features, which we distilled down to the ten advanced sleep metrics you see today:

We have five brand new metrics such as “time before sound sleep” and “nights with long awakenings” and five pre-existing metrics like “restorative” and “deep” sleep that are now shown in a new way to highlight monthly trends.

For the first time ever, these ten metrics are able to provide precise insight into your monthly sleep patterns and behaviors. The metrics will help you better understand what aspects of your sleep could need improvement and which are already contributing to quality sleep.

The ten metrics are critical as each one captures a unique aspect of sleep to provide an assessment of sleep quality. They are also the determining factors by which your Fitbit identifies your sleep animal.

Sleep Animal. Each month, you’ll receive a Sleep Animal that most closely mirrors your sleeping style from the past month. There are six Sleep Animals and each one represents a distinct sleeper type. Maybe you’re a sound-sleeping Bear one month or a slow to sleep Tortoise the next. Neither one is better than the other, they highlight differences in sleeping patterns!

Your Sleep Animal can help you better understand your sleep patterns and tendencies, and visualize changes over time.

We went through five rounds of rigorous user testing and interviews with five subject matter expert interviews to arrive at the metaphor and illustrations of the six animals.

Education and guidance. Your Sleep Profile serves to help you better understand your overall sleep and sleep hygiene so you can pinpoint areas to focus on improving. 

Your Monthly Sleep Analysis will help you identify what aspects of your sleep could be improved by surfacing clinically informed ranges alongside your ten advanced sleep metrics. You can see ideal and typical ranges based on other Fitbitters of your age and gender, which will help you know what metrics you could focus on for a given month to shift them into the ideal range. 

Finally, once you’ve started collecting more Sleep Profiles, you’ll also be able to see how your Sleep Animal and metrics have evolved over time by viewing your past Sleep Profiles.

Living healthier starts with better quality sleep. Try Fitbit Premium now to unlock Sleep Profile so you can get a deeper understanding of your sleep and know what you can do to improve your slumber in a whole new way. Happy snoozing!

The post Introducing Fitbit’s New Sleep Profile with Premium to Help You Get the Quality Sleep You Deserve appeared first on Fitbit Blog.

While working as a personal trainer for a national gym chain, Lara Americo was expected to conduct fitness assessments on all new members. The goal: use information about strength, endurance, and flexibility and compare the results against averages for others of the same age and gender to establish a baseline fitness level. 

“Everyone has an individual level of fitness, and everyone needs an individual level of programming,” Americo explains. “I would do away with those, and there would always be pushback from the gym.” 

The fitness assessments were just one of the “problematic norms” that Americo, a trans woman who uses they/them pronouns, experienced in mainstream gym culture. They also felt that the emphasis on performance, appearance, and achieving gendered body ideals was especially damaging to LGBTQIA+ members—and even prevented some in the community from joining a gym at all. 

“Mainstream fitness can be pretty toxic,” Americo adds. “It’s not a fun place to be in a gym where everything is about grunting and hating your body.”

More than one-third of LGBTQ+ Americans experienced some form of discrimination in the past year and often reported altering aspects of their personal lives to avoid the experience of discrimination. A separate study found that half of LGBTQ participants felt uncomfortable at the gym as a direct result of their sexual orientation.  

Some gyms and fitness brands host special programming in June in honor of Pride Month. Still, a growing number of fitness facilities are using gender-neutral language, asking clients about their pronouns, and promising inclusive classes and safe spaces all year long. Some gyms even cater exclusively to LGBTQIA+ members.

Oakland-based The Queer Gym, which bills itself as “America’s 1st queer gym,” opened in 2010. Mark Fisher Fitness in New York and Everybody in Los Angeles promise inclusive spaces, diverse trainers, body positivity, and gender-neutral locker rooms. The OUT Foundation created an Inclusive Gym Finder to help the LGBTQIA+ community find inclusive spaces to break a sweat.

“LGBT people need a space…to get away from toxic gym culture,” says Americo. “You get to the point where you can’t do it anymore, and you’re working out at home [and] there are so many people [who] want to get away from that. These inclusive spaces have a demand.”

Creating inclusive workout spaces is about more than boosting membership; it’s a commitment to prioritizing the health and well-being of the LGBTQIA+ community.

Research shows that those who identified as LGBTQIA+ were up to 76 percent less likely to participate in team activities and reported up to 2.62 hours less of moderate to vigorous physical activity each week than their heterosexual peers. Lesbian and bisexual women have higher rates of overweight and obesity than straight women.

Exercise isn’t just important for physical health. It’s also an essential component of mental health. It has been shown to ease the symptoms of depression and anxiety, which the LGBTQIA+ community experiences at rates up to 2.5 times higher than their straight or gender-conforming peers.

While classes like Mr. Broadway Body, Hard Core Homo, and Bicep-Tuals target the queer community, Americo believes there are also subtle cues that signal the gym welcomes diverse membership. 

Tiny Gym, a diminutive fitness studio in the West Village neighborhood in New York that Americo founded in 2021, was designed to be a safe space “away from toxic gym culture” that welcomes LGBTQIA+ members and allies. Americo was intentional about marketing, using terms like “body positive” and “performance based” and including their pronouns on flyers. 

“Those things alone attract queer people because those are things a lot of people in the community prioritize,” they say. “I present everything in a way that a queer person would want to go to the gym without saying it’s queer.”

In addition to providing a supportive, safe space to work out, LGBTQIA+ fitness spaces are also about letting go of gender norms and expectations and finding the joy in moving your body.

“The main rule in Tiny Gym is it has to be fun,” says Americo. “My goal is to subtly, in a small way, change the narrative of fitness.”

The post Why LGBTQIA+ Fitness Classes and Clubs are Important, Even After Pride Month Ends appeared first on Fitbit Blog.

When Abraham Lincoln signed the Emancipation Proclamation in 1863, it freed all enslaved people living in states not under Union control. For the enslaved Black residents of Texas, freedom did not come until two years later, on June 19, 1865. The date became known as Juneteenth.

Juneteenth is often referred to as the nation’s “Second Independence Day.” And while it’s been a longstanding holiday in Black communities, it only became a national federal holiday in 2021.

Juneteeth is both a celebration and, in the aftermath of the fatal shootings of unarmed Black people like Michael Brown, George Floyd, Breonna Taylor, Botham Jean, Freddie Gray, Eric Garner, Tamir Rice, Michael Brown, and Philando Castile, it also serves as a day for reflection about the continued prevalence of anti-Black racism and the struggle for racial justice. 

Marches, parades, and celebrations are planned in cities across the country, and fitness studios and community groups are doing their part to raise both awareness and funding to support Black-led and Black-focused organizations.

Join these virtual and in-person classes and fitness events to break a sweat and make a difference:

Juneteenth March 5K Run/Walk

New York, NY (+ virtual) 

Run or walk through Central Park. The starting line for the Juneteenth March 5K Run/Walk/Roll is Engineers Gate at 90th Street and 5th Avenue, and the course continues through the park to the finish line at Seneca Village, founded in 1825 by free Black Americans. 

Proceeds from the $25 entry fee will help build the Harlem Center. The community center serves more than 30 nonprofit organizations in New York that support economic inclusion, reducing recidivism, and assisting LGBTQ communities.

Not in New York? There’s a virtual race option, too. 

Juneteenth Celebration 5k

San Diego, California (+ virtual) 

Lace up your sneakers and participate in a 5k run to “celebrate a new beginning and reflect on this historic day.” The second annual event is held in person in San Diego, California, and has a virtual option. 

Fit, Black, and Educated, a nonprofit that hosts events to encourage physical fitness as well as civic engagement and education on Black history in San Diego communities, hosts the event and receives the proceeds from the $45 entry fee.

Juneteenth Annual Fitness Celebration

St Louis, MO

Sign up for a $5 core, body pump, flow, or spin class at MOVE by BJC, the fitness facility operated by BJC HealthCare. The classes, all offered as part of the Juneteenth Annual Fitness Celebration, were designed to promote strength and resilience and “celebrate the strength and resilience of our nation and its beautiful diversity while honoring the BIPOC community that makes us who we are.”

Juneteenth Commemoration Yoga and Meditation 

Richmond, VA

Yoga poses like sphinx pose, locust pose, camel pose, and cobra pose were designed to open the heart chakra. During a pay-what-you-can class held at the Lewis Gitner Botanical Garden in partnership with Project Yoga Richmond, instructors will lead a heart-centered practice designed to “acknowledge the land, honor the Ancestors, and celebrate the self-determination of Black people [and] transform historical harms.” 

The class is open to those with all experience levels and from all racial backgrounds who want a safe space and place for healing and an opportunity to contemplate how they show up in the community.

Utah State University Juneteenth 5K Fun Run

Logan, UT

The theme for the 2022 Juneteenth celebration at Utah State University is Educate, Celebrate, Activate. In addition to panels and presentations that focus on the importance of activism, USU Athletics and the USU track and cross-country team are co-hosting a Juneteenth 5K fun run on the campus cross country course on June 18. Proceeds from the $15 entry fee support programming at the USU Black Student Union.

Wellness as a Form of Resistance: Yoga for All

Boston, MA

On June 18, yoga instructor Brittney Sampson leads a class at the Francis D. Martini Memorial Shell Park and Moynihan Recreation Area before the Juneteenth Joy celebration kicks off in the park. The free practice promotes self-healing, relaxation, and restoration from the work of racial equity and social justice.

Roc Juneteenth 2022 5K Run/Walk

Rochester, NY (+ virtual)

The Roc Juneteenth 2022 5k Run/Walk through Genesee Valley Park is dedicated to Ahmaud Arbery, the 25-year-old Black man who was fatally shot while running through his Glynn County, Georgia, neighborhood. Funds from race registration fees (which range from $10 to $30) will go toward constructingHeritage Park, an outdoor Civil Rights classroom. Organizers hope to raise $50,000 during the Juneteenth race.

Gammon House 5K Run/Walk for Freedom 

Springfield, Ohio

The Fugitive Slave Act of 1850 was passed just as George and Sarah Gammon, free persons of color living in Springfield, Ohio, finished the construction of their home. The legislation imposed penalties of six months in prison and a $1,000 fine on anyone assisting runaway enslaved persons. The Gammons risked it all to help, and their home is one of just three remaining sites on the Underground Railroad in Ohio.
The Gammon House 5K Run/Walk for Freedom starts at the historic house and kicks off a week of Juneteenth celebrations. The $18 entrance fee benefits the nonprofit National Historic Underground Railroad Site.

The post Celebrate Juneteenth with Workouts that Give Back appeared first on Fitbit Blog.